The Ab Roller, once marketed on late-night infomercials, is now a staple in many home gyms as well as commercial fitness centers. If you're unsure of the correct way to use the Ab Roller, remember that form is the greatest component to getting a good workout with the Ab Roller. Making sure you are using the correct muscles will ensure that you get an effective workout for tighter abdominal muscles--like the ones that you see in the commercials.
Step 1
Position the Ab Roller on a flat, level surface, like hardwood floor or carpeting. If you're using the Ab Roller on hardwood, use an exercise mat underneath the Ab Roller to protect your back from the hard surface of the floor. Ensure that the rotating feet of the Ab Roller are secured tightly to the base, and that they move freely, for a greater range of motion.
Step 2
Carefully lower yourself to the floor, positioning your head on the padded headrest. Your shoulder blades should be elevated slightly from the floor, with the rest of your back flat on the floor. The Ab Roller instruction manual notes that your knees should be bent at a 45-degree angle and your feet should be flat on the floor. Reach your arms up and position on the side bars of the Ab Roller if you're a beginner, or the top bar if you're more experienced; this will give you a more intense workout.
Step 3
Take a deep breath in, and while exhaling, contract your abdominal muscles to propel yourself forward, rolling the bottom of the Ab Roller forward. Avoid using your arms to make the motion; your abs should be doing all of the work, while your arms are used to steady the equipment and hold your form. Push toward your knees, as far as you can go, and hold for three seconds before relaxing and lowering yourself back down to the floor.
Step 4
Drop your knees to one side to work your obliques. With your knees bent to one side, repeat the motion of taking a deep breath and using your abdominal muscles to move you forward. You won't be able to go as far, but still hold the pose for three seconds before lowering again. Repeat on the other side by dropping your knees to the opposite side.
Step 5
Complete at least 15 repetitions of each exercise variation to complete a set, or simply try to complete as many as you can.
Member Comments